Tips for sleeping better during pregnancy
Pregnancy is such a special time. You are growing life inside of you. It’s a literal miracle, and you are a hero. You might not feel like you deserve that level of credit, but you do.
Even doctors and scientists are amazed by the unbelievable challenges our bodies face when we are pregnant. We shouldn’t be able to manage the discomfort, the stress, and the pain, but we do! We do it in our millions every single year, and it is incredible.
That being said, a common complaint of pregnancy is sleeping. The baby is taking some of your energy, so you need as much sleep as you can get. And every trimester is different, so your sleep might be impacted in different ways depending on how far along you are. You might need more sleep at some times and less sleep at others.
We’re here to help. Here are our top tips for sleeping better during pregnancy.
● Invest in a good quality mattress
Many people do not realise how much their mattress is impacting their sleep quality until they switch it out for a new one.
If you are pregnant, there is already so much strain on your body. You need a mattress that supports you, and old mattresses might have loose springs or other damage that means they no longer do that.
If your mattress is made from synthetic materials, you might suddenly find that it is way too hot. That’s because man-made materials are not breathable, and therefore trap heat.
If you’re looking for a new mattress, we recommend one made from natural materials, such as wool, horsehair or cotton. These materials are breathable, which means they allow air to flow through them. This doesn’t only mean they are cool, it means they wick away moisture, which means that if you sweat, that sweat quickly dries, leaving you comfortable and your temperature regulated.
Ely mattresses are made from 100% natural materials. Our two man team can deliver them to a room of your choice, and we’ll even take away and recycle your old mattress for you.
For more information, browse our Ely range.
● Try to maintain a regular sleep/wake cycle
You might find this difficult, but it is really important. If your body knows when it is time to sleep, it is much more likely to hold out for sleep time than it is if you succumb and give it sleep whenever it demands it.
We’re not suggesting you exhaust yourself, but we are suggesting you try to make sure you don’t heavily affect the quality of your full night of sleep in favour of naps throughout the day. Your body needs a long period of time in sleep to take care of itself, and is naturally hardwired to follow the natural progression of the sun. Any attempt to force it out of this pattern can have negative effects. That’s the reason people who work night shifts are more likely to get ill.
Try – as much as you can – to get your body into a regular sleep/wake cycle, even if that does mean a couple of short naps throughout the day.
This might sound counterproductive, but exercise actually increases energy. A short walk in the fresh air once a day will do you the world of good. If the outdoors isn’t your thing, perhaps think about employing a personal trainer, or booking a pregnancy-friendly class at your local gym.
If you are planning on exercising, make sure your trainer knows you are having a baby, so that they can tailor your exercise in a way that is not harmful to your baby.
● Sleep on your left side
This sounds random, we know, but it is recommended pregnant people sleep on their left side during their third trimester, as this increases the flow of blood and nutrients to your baby, as well as your uterus and kidneys. That can only be a very good thing.
● Cut back on fluids at night
You might find yourself running backwards and forwards to the toilet a lot at night when you are pregnant. Even if you don’t, a full bladder can really impact the quality of your sleep, because your body registers something needs fixing, and a battle of strength between needing sleep and needing to relieve yourself ensues.
A good way to stop this from happening is to cut back on fluids at night.
Drinking lots of water is very important to stay hydrated, so don’t cut back too much, and if you are thirsty we would encourage you to drink, but if you can condense your drinking hours into the morning and afternoon, you might find there isn’t so much pressure on your bladder, and you’ll have a better night of sleep.